Holy Sandbags Batman
Warm up: 4rds
10x overhead squats
10x pushups
10x hip swivels
10x dislocates
1x 400m run
Training:
1) 2 rds for time
400m sandbag carry (#60)
10x clean and press
400m run
400m sandbag carry (#40) 10x sqt every 100m
10x half moon
400m run
2) 60 sec, 45 sec, 30 sec, 15 sec of each exercise until complete
Pullups
Burpees
Squats
Jumping Jacks
Comments:
The sandbag circuit is no joke. It definitely makes you want to quit. I never really went to the dark place just didn't want to do it anymore. The next day I felt sore in strange places. There is lots of isometric core training during the run, the half moons and presses are a nice touch.
Part 2 is a work cap from Ross Enamait of www.rosstraining.com . He was the guy who introduced all this to our team.
